Announcements
Upcoming Events for 2022:
-Saturday, Oct 15, Barbells 4 BooBs fundraiser. WOD is Grace.
-Veterans Day HERO Week Nov 7-11. Closed Sat, Nov 12th.
-JingleBell Jam @ Casino Beach, Dec 3. 10-15 Volunteers needed.
-Christmas Party Gala, Friday, Dec 9th. 6pm-11pm.
CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
3/3 box step ups
5 BB Goodmornings
3/3 Samson
5 BB Strict Press
3/3 Straddle Toe Touch
5 BB Front Squat
Barbell Prep
Strength
Clean and Jerk (3 x 2 )
Working sets at 75-80%
20 min clock
Metcon
Metcon (AMRAP – Reps)
3 rounds for max reps
1:00 max thrusters (75/55)
1:00 max Power Clean
1:00 max Box Jump (24/20)
1:00 max TTB
Rest 1 min b/t rounds
RX+
95/65
Scaled
Less weight
HKR